Do You Need To Consume Olive Oil Raw? Myth Busting

Do You Need To Consume Olive Oil Raw? Let’s Clear Up Some Myths

Olive oil – it’s an ingredient that causes lots of confusion!

We are often told that olive oil should not be heated, should be eaten raw, and other things. On the other hand, you may have heard that olive oil can be used in pan frying and other methods of cooking that involve heat. This can often be confusing as a consumer. Also, how does one choose a good olive oil?

Let’s look at what the research suggests. We will summarize a handful of studies here, and for additional references, see the studies below the blog. Many thanks to my colleague, Dr. Antonella Ruiz, for her input.

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What Happens When You Heat Olive Oil?

A common myth is that heating olive oil, especially extra virgin olive oil (EVOO), turns it into an unhealthy substance by generating harmful compounds like trans fats. However, studies show this is not the case. According to research by Alvarenga et al. (2019), EVOO remains stable under high temperatures and is one of the healthiest oils to use for cooking. The study compared EVOO with other commonly used oils and found that EVOO was the least likely to transform into trans fats, even when heated.

Furthermore, a study published in Food Chemistry (Carvalho et al., 2022) assessed how EVOO’s health benefits change during cooking. The researchers discovered that although some of the beneficial phenolic compounds (which have antioxidant properties) decrease when olive oil is heated, the overall health benefits of using EVOO remain. This is because EVOO contains such high levels of polyphenols that even after some loss, the remaining compounds still offer protection against inflammation and oxidative stress. So, frying or sautéing with olive oil doesn’t make it unhealthy—on the contrary, it’s a great choice compared to other oils.

Does Olive Oil Lose Nutrients When Cooked?

While heating olive oil does lead to some loss of nutrients, the extent of that loss is often exaggerated. The phenolic compounds, which are responsible for many of olive oil’s health benefits, do degrade slightly at high temperatures. However, according to a study by Lozano-Castellón et al. (2020), these compounds still remain potent enough after cooking to provide substantial health benefits. The study found that EVOO retains more of its beneficial properties than other oils when used in common cooking methods like sautéing or roasting.

Another interesting finding from this research relates to how olive oil interacts with other foods during cooking. When olive oil is used in dishes such as sofrito (a traditional Mediterranean technique where olive oil is used to sauté vegetables), the nutrients from both the vegetables and the oil increase. This nutrient exchange actually boosts the availability of polyphenols and carotenoids, meaning the dish as a whole becomes more nutritious than the individual components alone.

Is olive oil good for you after cooking?

How Does Olive Oil Compare to Other Oils for Cooking?

Many people choose oils for cooking based on their smoke point—the temperature at which oil starts to burn and smoke, which can lead to the breakdown of its chemical structure. While olive oil has a lower smoke point than some oils, this does not necessarily make it a bad choice for cooking. The myth that oils with a higher smoke point are automatically better for cooking has been debunked. Studies show that EVOO, despite having a moderate smoke point, is more stable than oils like sunflower or corn oil under the same cooking conditions.

In a 2018 evaluation of various oils during heating trials, researchers found no clear correlation between an oil’s smoke point and its stability when exposed to high temperatures. EVOO proved to be one of the most heat-stable oils, maintaining its nutritional properties and being less likely to form harmful compounds, even when heated. This makes olive oil a safe and healthy option for most cooking methods, including pan-frying, roasting, and sautéing.

Can You Use Olive Oil for Deep Frying?

While extra virgin olive oil can be used safely for many types of cooking, deep frying is a different matter. The cost of using large quantities of EVOO for deep frying is a practical concern, but there’s also some debate about whether its benefits hold up under the extreme heat required for this cooking method. Although no definitive studies have conclusively ruled out using EVOO for deep frying, many experts suggest reserving it for cooking methods that don’t require prolonged high heat. For those looking to deep fry, more affordable oils with high smoke points, such as peanut or avocado oil, may be better suited.

How to Choose the Best Olive Oil

Start by choosing extra virgin olive oil, which is made from cold-pressed olives. This means the olives are processed close to harvest without the use of excessive heat. This process preserves the oil’s natural antioxidants, phenols, and nutrients. According to a study from the New England Journal of Medicine (Estruch et al., 2018), a Mediterranean diet supplemented with high-quality EVOO significantly reduces the risk of cardiovascular disease.

When shopping for olive oil, look for a few indicators of quality:

The label should clearly say Extra Virgin Olive Oil. This is the highest grade of olive oil, and it’s the type used in the studies mentioned above.
The bottle should be made of dark glass. Light exposure degrades olive oil, so a dark glass bottle helps preserve its quality.
Check the harvest date. Olive oil is best when fresh, and it doesn’t improve with age like wine. Look for a harvest date within the past 18 to 24 months to make sure you’re getting a fresh product.

It’s also worth checking for seals from recognized quality organizations like the California Olive Oil Council (COOC) or the International Olive Council (IOC). These certifications guarantee that the oil has met rigorous quality standards.

Enjoy Olive Oil and Live a Healthy Life

There’s no need to limit your use of olive oil to raw dishes. Extra virgin olive oil is not only safe for cooking, but studies show it remains one of the healthiest oils to use at high temperatures. Whether you’re sautéing vegetables or roasting meat, olive oil retains its beneficial compounds and can even boost the nutritional value of your food. Just remember to choose high-quality extra virgin olive oil, store it properly, and use it within a few months of opening for the best results.